If you want to do more, say starting with two sets instead of one then you need to reduce the frequency of them. You would want to have it set up some you have a Mon, Wed, Fri workout instead of only two workouts alternating. That will work better for a little more volume on deads.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Deads felt good. I did all the warmup cause I didn't want hurt my back. Held my form solid but my grip was slipping a bit. I think its cause I was using straps on my other plan. I did 2 reps of the work set double overhand and switched to opposing after that for the last three. Guess I'll have to work on that. I'll go up in weight next time. Haven't decided if I should go up 5kgs or 2.5kgs. (depends if I can find the small plates or not I spose)

Standing Military Press
bar x 8 (warmup)
65lbs x 5 (warmup)
85lbs 3x5

These felt decent but presses always are tough on sick days I find. Or at least I notice it more. Overall I thought it was okay and I'll go up 5lbs next time.

Pull ups - Don't really know how to warm up for this so I just did it

BW (170lbs or so) 3x5 - Felt pretty strong. I made sure to let my weight drop all the way down. Not sure if this is right but it made it harder and didn't hurt my elbows so I thought it should be good. Any comments on that? I guess I'll add the belt and throw on a few pounds next time or are these sposed to be 3x10? I couldn't remember.

Standing Calf Raises (machine thing)

90lbs x 10 (warmup)
180lbs x 10 (warmup)
230lbs 3x10

Also, the numbers probably don't actually mean anything since its a machine so I'll just use them for reference.

We weren't really sure what to do with the weights on this one as it was our first time using it so thats what I ended up with. Might have been a few too many reps but oh well. Got a good burn in the calves.

And that concludes my sunday sickness day workout. The first run through of workout B. Comments and suggestions welcome. Thanks for reading.

Was feeling pretty tired all day and I didn't bring my energy drink to get my ass moving before the gym. Also, didn't eat enough today. I really have to nail down my diet now. I've got the workout plan now I just need sleep and food.

Squats felt a bit shaky for some reason. I'm thinking my tired body was to blame. Also I kept having a problem with my toes turning out a bit as I go really deep. I tried to widen my stance a bit to see if that would help but that seemed to make the squats much tougher. hmmm.

standing rows
- 95lbs x 10 (warmup)
- 120lbs 3x5 (working sets)

Hammered these out no problem. Are you supposed to be pausing at the top of these?

Accessory Lifts

Dips
- bodyweight + 5lbs 3x10

Felt kinda stupid with a weightbelt with a 5lb on it but o well, it did the trick. I didn't know if I was gonna finish the whole 3x10 but I hammered through at the end.

Cable Ab pull down

- 80lbs x10 (warmup)
- 110lbs 3x10

This time for the cables, we tried a different method. Bending out away from the pulley works much better. Better ROM and more consistent weight on the abs.

Felt a little tired on the last couple reps but I made sure I kept my depth and pushed em out. I'll be going up again on this. It feels nice to progress.

Deads
50kg x 7 (warmup)
90kg x 5 (warmup)
115kg x5 (approx 253 lbs)

Well I couldn't find the 1.25kg plates so we went ahead and did the 5kg jump this time. I got out all the reps but I found myself seperating leg movement from back movement. I think this may also have been related to doing too high of reps with warmup. I think I'm gonna do like 40x6, 60x4, and 80x2 for warmup next time and see if that feels better.

Standing Military Press
bar x 8 (warmup)
65lbs x 5 (warmup)
90lbs 3x5

I hammered these out no problem. Hittin up 95lbs next time. Woot.

Pull ups -

BW x2 (quick set to get the blood going... dunno how else to do it)
BW+ 5lbs (175lbs or so) 3x5

The last rep was a struggle but I think it counts. I'll go up next time and see what happens.

Standing Calf Raises (machine thing)

90lbs x 10 (warmup)
180lbs x 6 (warmup)
240lbs 3x10

Felt strong on these despite the 10lb jump. I think today went well and I've been eating like a horse lately so that probably helps.

Here is what I ate today so far

8am - bowl of cereal (really need that weightgainer shake for this time)

I tried out an ephedrine and an energy drink today before the gym...dunno if the ephedrine helped or not but I did sweat alot.

Oh yeah, weighed in again at the end of the workout... I was at 173-174lbs which is pretty much 3lbs more then a week ago. Don't know if its the innacuracy of the scale or not but if not then...whoa, might need to go easy on the cals.

For some reason my first set sucked pretty bad. Leaned way forward on the last rep and felt pretty awkward overall. But I really focused on my breathing and pushing off my heels and finished the last two sets hard. Going up again. Woot!

I found the 1.25kg plates so we decided to drop back and try to nail our form out a little better. This felt better so I think I'll try to go up from here with the 2.5kg jumps. Really gotta concentrate on keeping my ass down tho. Scared I'm gonna hurt my back if I let it slip too far one of these times.

Standing Military Press

WHAT THE HELL! I completely forgot about doing these! Holy crap, I should have known too cause I said "wow, quick workout today." as we were leaving. Dummy! Not sure if I should pick them up on friday again... on bench day...? We'll see.

Pull ups -

BW+ 10lbs 3x5

Last rep I used a little leg movement to get going but I think I'll go with it. Might have to start 2.5lb increases.

Standing Calf Raises (machine thing)

90lbs x 10 (warmup)
180lbs x 6 (warmup)
245lbs 3x10

Felt pretty good, nothing too special to report. Guess I thought I should add those weights are plus BW.

Squeezed this workout in here even tho it doesn't belong but I had to since I forgot it wednesday. Finally moved up to 25lb plates. Nice.

Accessory Lifts

Dips
- bodyweight + 12.5lbs 3x10

I did the 2.5lb jump cause I thought with the added military press it would be harder. My partner says I don't quite make it to 90 degrees on my elbows when I do this. I go as low as I can without it hurting. It hurts under my collar bone. Is this bad?

Well its a no to breaking my collar bone but I have bigger issues now...

My father passed away on saturday sept 22/07 at the age of 52 (P.S. I'm 21)....I've been home for a week and just got back to school. I'm kinda lost as to what to do now... My friend took me to the gym on thursday and we worked the big three and I managed to do some sets... set some PRs actually. Maybe the anger helps...

Here is what we did

Bench
155lbs 3x5
175lbs x 3RM (couldn't do 175x1 at the end of summer and I probably could have done more reps but I held back for some reason.)

Squats
175lbs 3x5 (jumped up 10lbs cause this gym didn't have 2.5lb plates but it felt good nonetheless)

Deads
245lbs 1x5
295lbs x1RM (New PR)
315lbs x1RM (missed)

It felt good to blow out some steam at the gym and be sore the next day. Of course, my eating has sucked as far as protein...lots of calories tho.... So hopefully I didn't catabolize too bad. I think the fat came on pretty hard tho. Oh well.

Just wondering if any of you guys have any experience with this. My father and I were very close I would say and I believe he was a good man. Approximately 800 ppl attended his funeral or "tribute" as I've been calling it.

Maybe this will drive me harder in the gym. Just lookin for some support or advice I guess.